Day 1 IF

Deadlifts

220 x 4

230 x 4

245 x 4

265 x 4- slight break between reps- 3-5 second max

Was going to do a 5th set, but decided against it, so I don't move too fast towards previous max.

Weighted pull ups (neutral grip)

BW + 20 x 4 pretty good weight

BW + 20 x 4

BW + 25 x 4 could prob do a bit more, but I feel a slight twinge in rear delt. Take it easy for a while my man.

BW + 25 x 4 broken set (by twos-4-5 second rest between)



DB Rows

80 lb per arm x 4

90 per x 4

100 per x 4



Hammer Curls

40 x 5

40 x 5

40 x 5

60 second rest between. A bit more swing in the movement in the last set. Not as strict.



ABS

Decline Russian Twists 8 lb med ball

15 each side x 3 sets

12 crunches on decline board after 3rd set of russian twists.



All in all workout felt great. I have loads of energy still, but am forcing myself to call it a day. Nice work.

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